Jogging belongs to the category of the least costly and complex methods of struggle with being overweight. Today it is chosen by many women and men who are faced with a desire to lose weight if they do not want to spend considerable financial resources on fitness clubs. But that running is not a waste of time and energy, but brought positive, effective results, you should know how to run properly to lose weight, as well as adhere to certain techniques and rules of different types of running.
- 1 Running as a weight management tool: general rules
- 2 How, where and when to run to lose weight?
- 3 Lose weight with long-distance running
- 4 Short-distance running: rules for stamping
- 5 How to burn extra pounds with jogging?
- 6 .To excess pounds began to melt in the first month of classes, you should adhere to:
- regularity of cross-country training;
- selection of the optimal run option, suitable for the level of training of a person;
- periodic increase of loads;
- choosing the right clothes and shoes for training.
To lose extra pounds, you should accompany the running trainings with a balanced diet: give up sweets, floury, fatty;Give preference to fruits, vegetables, fish, etc. It is important to start eating less salt. Because it will prevent the removal of excess water from the body.
Tip! If you are new to this business, it is better to start running in the warm period( spring, summer, autumn).This will allow an organism not yet adapted to avoid catarrhal diseases. If cross-country training is carried out in the winter on the street, it is advisable to go straight to physical activity, literally from the threshold, and continue them until they get into the housing. This will reduce the risk of hypothermia.
How, where and when to run to lose weight?
For weight loss, you can use different types of races, which are considered among the most common:
- long distance;
- for short distances;
When losing weight, you need to run systematically. You should run no less than two or three times a week. If possible and depending on the type of running chosen, the number of runs can be increased.
Running is best in the morning or evening. Be guided by biorhythms of the body, so as not to put it in a stressful environment.
Regarding the terrain, the most appropriate place for jogging will be the park, dirt tracks, stadium, if there is one in the nearest availability, etc.
Advice! If possible, avoid running on asphalt, as running on such a coating harms the spine.
An important indicator is the clothes chosen for training. If you run in an uncomfortable dress, you can easily nullify its effectiveness.
The principle here is this: clothes should help intense sweating. During this, the body gets rid of toxins, excess liquid, elements of processed substances, etc. Therefore, to achieve a high result, a running suit with a view to losing weight should be windproof and elastic.
Beginning to run for weight loss is necessary with the maximum amount of load for the body, gradually increasing them as the person adapts. If this is a long-distance run, you can start training with 1 km and gradually increase to 3 km. If the interval run starts from 15-20 minutes, increasing by 5 five minutes every week, etc.
Losing weight with long distance running
Long distance running is one of the most popular types of running. It is also used for non-professional training, including as a way to combat obesity. But it is important to know how to run properly, because the effectiveness depends on the clear execution of the technique of running( video).
In conditions of non-professional sports training the most often used is running at a distance of about one to three kilometers, depending on endurance and body preparation. Also an alternative to this stands out without the size of the distance, and in time - about 45-60 minutes.
In the technique of running for long distances an important role is played by such indicators:
- correctness of the setting of the foot;
- body position;
- movements by hand;
- breathing technology.
The steps should be set as follows: first - on the front and on their outer sides, and then smoothly roll over the entire surface of the feet. Setting the feet on the heels is not recommended. This will lead to a decrease in running efficiency, since the force of repulsion from the floor will be very low.
The leg, which acts as a jogger, should be completely straightened. The thigh of the swing leg must be carried forward. This will strengthen the next push.
The head in the running process should be kept evenly. To look it is necessary afar, forward. Body body should be held vertically, slightly tilted forward.
Hands in long-distance running should work intensively. Elbow while moving along the distance should be pushed back and out. The brush must be deployed inward, bringing it closer to the middle of the trunk.
If the hands work as hard as possible, the frequency of the runner's steps increases. In a complex, this allows you to increase the running speed.
Respiration should be frequent, because with this type of running, the body needs a large amount of oxygen.
Tip! It is recommended to match the rhythm of breathing with the rhythm of the steps. This will avoid the lack of air at the finish.
Short-distance running: rules for hundred-meter
100m run is one of the short-distance running types. To understand how to run 100 meters correctly, you need to know clearly which stages the sprint distance consists of, since to each of its sections there is a certain technique of running and rules.
Running on 100 m consists of:
- starting acceleration;
- direct running along the distance;
Let's consider the technique of correct running at each of these stages.
Beginning is recommended only from the low start position. There are clear rules for its implementation. To begin with, you should sit with your hands on the floor. The position of the hands is important for further repulsion. The fingers should be slightly bent - there will not be full contact between the hands and the floor. The thumbs should be turned inwards, and the rest should be directed outwards.
After this, it is necessary to lift the body of the body. The back should be rounded without straining. The leg that is stronger should be bent at the knee, pushed forward. You should drop on the knee of the leg that is left behind.
In this starting posture, the arms are the sole support - the entire mass of the body falls on them. In the elbows, hands should be straightened, but leave them as free and relaxed as possible.
The position of the head should create the appearance that it is an extension of the body line. To look it is necessary forward, approximately on meter far from a starting line.
Starting, you need to move the center of gravity forward, raise the hip to the level of the shoulders. The whistle must be pushed as hard as possible and immediately begin to work intensively with your hands. During the run, hands should bend at the elbows.
Starting overclocking is the next 25-30 m. At this stage, the speed is gaining. To this end, it is necessary to increase the length, the frequency of the step. When overclocking, the body needs to be tilted forward, gradually straightening further, as the speed increases.
Run along the distance you have to make on the socks. Heels should not touch the floor. This will help maintain speed, push off well from the ground.
Finish should be smooth - the speed does not drop sharply in any case. Moving along the trajectory, the runner can run another distance, gradually slowing down and stopping.
Tip! It is recommended at the start to learn how to put the legs so that the kick during the push is not felt in the foot. If you adhere to this basic rule of setting feet, you can significantly reduce the risk of injury.
How to burn extra pounds with jogging?
Today, jogging technique is used for sports training by many people, including as a way to get rid of excess weight. Therefore, it is very important to know how to jog properly to achieve the desired result.
Jogging or jogging refers to a type of run where the runner's speed is slightly different from that of a pedestrian. Often runs are made at speeds of seven to nine kilometers per hour. About seven minutes is spent on overcoming one kilometer.
The technique of this run is simple. Proper compliance with it allows you to significantly reduce the load on the joints. To control the correct execution of the jogging, the following matters:
- position and movement of body parts;
During the repulsion in the run, you should use not only the heel or the sock, but completely the entire foot. The foot that repels is straightened in the knee.
This type of running involves small steps. While moving, the body should be straightened, slightly tilting it forward. The arms in elbows must be bent at right angles. Movement with hands must be performed in time with the movements of the body.
An important aspect in the technique of jogging is breathing. It should be smooth, nasal, without rest. Its appearance is the first signal to the fact that the technique of proper running is violated, and the speed must be reduced.
When jogging is recommended, it is also recommended to carefully monitor the pulse. If it exceeds 180 beats per minute, this is another indicator of improper jogging performance and exceeding the recommended running tempo.
Tip! If you use jogging as a way to lose weight, watch the regularity of your workouts. This is the main guarantee of success. Ideal option is daily jogging. But the minimum number should not be less than three times a week.
Interval run: principles and rules
This is a fairly common type of running, which is used as a method of sports training and fighting excess weight. Its key principle is the periodic alternation of walking and running. This helps to relax after maximum stress, restore the body's resources, and again start to work. The technique of such a run for weight loss is also simple, but it has clear instructions on how to run properly.
The optimal variant of interval run is an alternation:
- 100 m - walking;
- 100 m - the sprint;
- 100 m - jogging.
The load is added gradually. The training begins with a walk for 15 minutes. Then the transition to running is carried out. After a sprint there is no sudden stop - the load continues as a light jogging.
correct technique of interval running can be considered such an alternation of stages: one lap distance - one lap sprint - one lap jogging - two laps sprint - one lap jogging - one lap distance. After the completion of such a cycle, it can be repeated. The number of run cycles run depends on the place of training, the size of the distance.
In the interval run, a lot more calories are burnt than with a uniform one. At the acceleration stage, the energy consumption increases twofold. During the sprint, the greatest energy release occurs. At this stage, the largest amount of fat deposits is split.
At the stage of slowing down and reducing the load, the energy consumption does not stop. After such a run, the body continues to burn calories for another six hours.
The optimal periodicity of training with interval running is 2-3 times a week. On the remaining days you can use a uniform running.
Tip! Since the interval running due to differences of physical activity leads to significant stress on the cardiovascular system, people who have some kind of disease in this area or who are at risk are advised to consult a cardiologist before you choose this method of training.
Running is an effective way to get rid of excess weight in a relatively short time. There is a variety of choices among run types. In order for each of them to achieve the desired results, it is necessary first of all to adhere to the key rules and techniques of running.